Jun 14, 2026
Hybrid Athlete
Active Recovery & Mobility for Long Tempo
Main WOD
Week 24 • Block 6 (Week 4/4) • Rest Day
This Week's Focus
Long Tempo
Warm-Up
- - Light jogging for 5-10 minutes to increase heart rate and loosen muscles.
- - Dynamic stretches: leg swings, arm circles, and torso twists for about 5 minutes.
Recovery
- - Foam roller on major muscle groups: quads, hamstrings, calves, and back for 10-15 minutes.
- - Gentle walking for 10 minutes to promote blood flow.
Mobility
- - Hip flexor stretches: hold each side for 30 seconds.
- - Seated forward fold: hold for 1 minute.
- - Cobra stretch: hold for 30 seconds.
Coaching Advice
Target time: Spend at least 30 minutes on recovery activities.
How to pace: Use a light, conversational pace for your recovery activities. The goal is to promote circulation, not exertion.
How to be competitive: Focus on maximizing your mobility work and ensure you are fully recovering for the upcoming training week.
What you should feel: During recovery, you should feel relaxed and rejuvenated. You may experience slight discomfort from foam rolling but overall, you should feel relief and looseness in your muscles afterwards.
Coach Note
The aim of this day is full recovery with a focus on mobility to ensure the legs are feeling fresh and ready for the intensity of the next training cycle. Active recovery enhances blood flow and aids in muscle repair, aligning with the long tempo block focus.